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Beginner Gym Machine Workout Plan

The document outlines a beginner machine workout routine for 16-year-olds, scheduled for five days a week with two rest days. It includes specific exercises for different muscle groups, sets, and repetitions, along with tips for maximizing growth through progressive overload, proper tempo, nutrition, and sleep. Emphasis is placed on maintaining good form to ensure safety and effectiveness in building muscle.

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mcomid420
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53 views1 page

Beginner Gym Machine Workout Plan

The document outlines a beginner machine workout routine for 16-year-olds, scheduled for five days a week with two rest days. It includes specific exercises for different muscle groups, sets, and repetitions, along with tips for maximizing growth through progressive overload, proper tempo, nutrition, and sleep. Emphasis is placed on maintaining good form to ensure safety and effectiveness in building muscle.

Uploaded by

mcomid420
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Beginner Machine Workout Routine (Age 16)

Weekly Schedule: Monday, Tuesday, Thursday, Friday, Saturday


(Workout) | Wednesday & Sunday (Rest)

Day Muscle Group Machine Exercises Sets x Reps Notes

Chest Press Machine 3x10–12 Control weight


Pec Deck (Chest Fly) 3x12 Focus on squeeze
Monday (Push) Chest, Shoulders, Triceps Shoulder Press Machine 3x10 Don’t lock elbows
Lateral Raise Machine 3x12–15 Lighter weight
Tricep Pushdown (Cable) 3x12 Slow negative

Lat Pulldown 3x10–12 Pull to chest


Seated Row Machine 3x12 Neutral grip
Tuesday (Pull) Back, Biceps
Assisted Pull-Up Machine 3x8–10 Reduce assistance
Bicep Curl Machine 3x12 Don’t swing

Wednesday – ■ Rest – Mobility/stretching optional

Leg Press Machine 4x12 Control depth


Leg Extension 3x12 Slow movement
Thursday (Legs) Quads, Hamstrings, Glutes
Leg Curl 3x12 Squeeze hamstrings
Calf Raise Machine 4x15–20 Stretch + squeeze

Friday (Push) Chest, Shoulders, Triceps Same as Monday Same Try slight weight increase

Lat Pulldown 3x10–12 Form > weight


Seated Row Machine 3x12 Good posture
Saturday (Pull + Legs) Back, Biceps, Legs Leg Press 3x12 Lower weight than Thu
Leg Curl 3x12 Hamstring squeeze
Bicep Curl Machine 3x12 Finish strong

Sunday – ■ Rest – Recovery

■ Tips for Maximum Growth


Progressive Overload: Increase weight slowly each week (1–2.5 kg) or add 1 rep with good form.
Tempo: 2 seconds lifting, 3 seconds lowering for better muscle growth. Warm-up & Cool-down:
5–10 min cardio + stretching before/after workouts. Nutrition & Sleep: Eat enough protein-rich
foods (chicken, eggs, beans, milk, fish) and sleep 8 hrs daily. Form over weight: Don’t ego lift –
good technique builds more muscle safely.

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